How to do the Band Pallof Press
The Band Pallof Press is a isolation band exercise that mainly works your obliques and abs. Focus on three things: press hands straight out; hold still for two seconds; keep hips square to the front.
ObliquesAbsBand
Setup
- 1Band anchored at chest height
- 2Stand side-on
Three cues
- 1Press hands straight out
- 2Hold still for two seconds
- 3Keep hips square to the front
Most common mistake
Twisting toward the anchor
Brace harder
In Hindi · हिन्दी में
- 1हाथ सीधे आगे दबाएँ
- 2साँस भर स्थिर रहें
- 3कूल्हे सामने की ओर सीधे
आम गलती: एंकर की ओर मुड़ें तो, पेट और कसें
Alternatives to the Band Pallof Press
Same movement, different equipment — for when the machine is taken or something doesn’t feel right.
Hear these cues between sets.
Gymie tells you the weight for your next Band Pallof Press set and says the cue that matters — in English or हिन्दी.
General guidance, not medical advice. Stop if you feel sharp pain and see a professional.